When I first heard about low glycemic eating, it sounded like I could eat whatever I wanted and not gain weight. Big eye roll. Sorry, wish it was true. It’s not. BUT…..the reason lower glycemic eating is important for those of us in peri-menopause and beyond is because our body begins to process carbohydrates differently when estrogen levels start to drop.  This is why…

• Radical dieting doesn’t work anymore.
• Low carb and low fat diets don’t work either
• You can’t drink like you used to without a hangover

Now I’m going to stop and take a big breathe because I want to shout out this part and make sure you really hear me.

LOW CARB does not equal LOW GLYCEMIC

We all need to eat carbohydrates for good health. We need it for brain function, for energy at the gym and to get a good night’s sleep. So dusting off your old Atkins Low Carb diet book won’t help you here. The secret to eating low glycemic snacks or any low glycemic meal lies in the TYPE OF CARBS you choose, the portion size and including some protein and/or a healthy fat.

The best foods to choose are those closest to nature. Limit processed foods. If you do eat something like bread of pasta, look for the whole grain varieties and read the labels for a good source of fiber ( > 3 grams).  Then do some combining. Add a healthy fat or some protein to the snack to slow down digestion and the glycemic response.

It’s funny to me that carrots hit the high glycemic chart and everyone stopped eating them. Like carrots are candy or something. PLEAAAAAAAAASE!  Yes, they have natural sugar but that glycemic index study used 100 g portions of carrots.  100 grams of carrots is like eating a packed cup of shredded carrots. Not likely to do that nor are you likely to eat carrots all by themselves. Usually they are included in a meal or with some dressing, etc.

Please don’t ditch the carrots.

So I’ve put together a list of my favorite low glycemic snacks. And I categorized them into Sweet and Savory lists.  Sometimes we crave salt and other times it’s ahankering for something sweet.  Today I was craving something sweet (because the work stress was kicking in) so I  grabbed a handful of cocoa dusted almonds.  Hit the spot.  Here you go!

Sweet Low Glycemic Snacks

Emerald Cocoa Dusted Almonds –  Love love love that they have pre-portioned bags now. Look for these of the larger can if you want.

Apple slices with peanut butter

Light yogurt with 2 tablespoons of chopped walnuts

Whole wheat quesadilla with almond butter and fruit – you don’t cook this. Just spread a tablespoon of almond butter on a tortilla and top with a few slices of ripe banana, apple or pears.  

Fruit infused water- Somehow this one always works. I add sliced strawberries, blueberries, mint of cucumber to ice water.  It tastes like spa water. So much better than plain old water

Sugar free pudding-  You all know I am not a fan of artificial sweeteners but sometimes its worth falling off the wagon. A sugar free chocolate pudding may hit the spot.

 Savory Low Glycemic Snacks

A handful of pistachios

A handful of pumpkin seeds- I buy these at a natural store by the pound.

Hummus and carrot or cucumber slices

Hardboiled eggs

String Cheese

Turkey wrapped pickle – funny picture, huh?

Shrimp

Edamame – Try this Chili Garlic Edamame snack

Sugar Snap Peas w a little dressing on the side-  one of my favorites!

Wasabi coated dried peas — found in most produce sections near the nuts

Celery with cheese spread – (try Laughing Cow cheese)

Annie Chun’s Roasted Seaweed

Creamy cashew cheese with whole wheat pita chips or carrots (non-dairy and vegan)

Tomato with rosemary salt – just sprinkle tomato slices lightly with salt and dried rosemary

What are some of your favorite snacks? Please share!

Heidi